Saturday – 6/1/19

In celebration of Pride month we’ll be doing fun workouts from OUTWOD on Saturdays in June.

This week we honor Gilbert Baker. The 6 minutes in the WOD represent the 6 colors of the Pride Flag most widely distributed- even though the original has 8!

Baker set to work in 1978 to design the symbol for the gay liberation movement. He wanted it to be beautiful, unique, and to speak for itself as representative of the LGBTQ community. The very first pride flag was comprised of eight colorful stripes representing diversity: hot pink (sexuality), red (life), orange (healing), yellow (sun), green (nature), blue (art), indigo (harmony), violet (the human spirit). With help from volunteers, Baker filled eight metal trash cans with natural dye and organic cotton in the attic of the gay community center in San Francisco and used his sewing machine to stitch together the two initial flags that flew in the San Francisco Gay Freedom Day Parade on June 25th, 1978.

In the 1970’s, Baker participated in drag shows and joined the Sisters of Perpetual Indulgence, a non-profit LGBTQ advocacy group whose members dress as nuns to bring attention to gender and sexual intolerance. An emerging activist and prominent drag performer, Baker joined forces with Harvey Milk. Baker became Milk’s right-hand flag man, utilizing his drag queen costume sewing skills to design and stitch numerous banners protesting the Vietnam War and supporting gay rights. In fact, when Baker’s very first rainbow flags made their debut, Milk stood beneath them.

An artist until the end, just before his death, he created 39 nine colored flags which included “the eight original colors plus lavender to represent diversity in order to commemorate the 39th anniversary of the first rainbow flag,” so stated his obituary in the New York Times. On March 31st 2017 Baker died from hypertensive atherosclerotic cardiovascular disease in his New York City home at age 65. His life is celebrated in the documentary Rainbow Pride (2003) and his original sewing machine used to create the first flag is on display at The GLBT Historical Society in San Francisco.

8am Kettlebell
4 rds:
– 12 seesaw KB press
– 12 band pull-aparts
12 10 8 6 4 2 reps:
– KB curls
– Close grip pushup
– 10 hill sprints

9am WOD
“Gilbert Baker”
For Time:
6-minute hang hold (cumulative)
Each time you drop from the bar, perform:
(1st drop) 800m run + 20 burpee box jumps
(2nd drop) 600m run + 20 burpee box jumps
(3rd drop) 400m run + 20 burpee box jumps
(4th drop) 200m run + 20 burpee box jumps

10am Olympic Lifting

Friday – 5/31/19


5 rounds for load.
Complete 7 unbroken sets of this complex:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.
Score is max weight used for your 5th unbroken round.

Thursday – 5/30/19

Sumo Deadlift 5RM
Followed by sets at 95%, 90%, 85% of 5RM Weight

– 12/10 Cal Row
– 8 Pikes on Rower

Wednesday – 5/29/19

Push Press 5RM
Followed by sets at 95%, 90%, 85% of 5RM Weight

For Time
20:00 min cap
– 800m run w/ Gravel RX Bag
– 70 Air Squats
– 60 Butterfly Sit-ups
– 50 Push-ups
– 40 Wall Balls 20/10
– 30 Pull-ups
– 20 Box Jumps 24/20
– 10 Burpees

Tuesday – 5/28/19

Back Squat 5RM

Followed by sets at 95%, 90%, 85% of 5RM Weight

ODD: 5 power clean + 5 toes to bar
EVEN: 30” hollow hold

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